Wednesday 281009

Posted on October 28, 2009 by admin. Filed under Crossfit Workouts

4 Rounds of:
In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. The stations are:
1. Pull ups
2. Push ups
3. KTE
4. Squats
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post total reps to comments

gym-cert-057

Happy Birthday Danny H

22 Comments »

22 Responses to “Wednesday 281009”

  1. natvoss, on October 28th, 2009 at 07:17 Said:

    10pushups 10 abmatsitups 10dips x 10 rnds time 12.26sec

  2. Min, on October 28th, 2009 at 10:56 Said:

    My first beach session today it was awesome!! Especially the warm up thanks Kam…. Mick buy an alarm!

  3. Graeme, on October 28th, 2009 at 11:06 Said:

    Interesting session; warm up was great.

  4. Mitch, on October 28th, 2009 at 11:14 Said:

    Happy Birthday Danny!!
    Have a good one mate

  5. John C, on October 28th, 2009 at 11:19 Said:

    Beach session was good warm up was great .

    Happy Birthday Danny, have an awesome day…..

  6. Andrew S, on October 28th, 2009 at 11:57 Said:

    good beach session today !!!!
    XRONIA POLLA DANNY !!

  7. Danny, on October 28th, 2009 at 12:12 Said:

    Thanks guys!! Hope to come in for a workout soon!! :)

  8. natvoss, on October 28th, 2009 at 12:29 Said:

    happy birthday danny we miss you!

  9. Jester, on October 28th, 2009 at 13:24 Said:

    Chins – 70
    Push ups – 175
    Insteps to Beam – 53
    Squats – 410

  10. Steve, Fros & Ella, on October 28th, 2009 at 13:24 Said:

    Happy Birthday Danny. Have a Fantastic Day.

  11. Clown, on October 28th, 2009 at 13:43 Said:

    Chins – 60
    Pushups – 120
    35 – Insteps to beam
    367 – squats

  12. Condor, on October 28th, 2009 at 16:54 Said:

    Beach WOD 20:14. Sand running still sucks :(
    It was great to be there early enough for the warmup too :) !!

  13. Simone, on October 28th, 2009 at 17:22 Said:

    Happy Birthday Danny! Trust me those 2 years make all the difference mate! ;)

  14. Nicki, on October 28th, 2009 at 19:28 Said:

    Rd 1: 86
    Rd 2: 83
    Rd 3: 79
    Rd 4: 82
    Have no idea od individual breakups.
    Nice to be back at CFX after holidays! :)

  15. Kaz, on October 28th, 2009 at 19:45 Said:

    Total =336
    Happy birthday danny hope u had an awesome day
    Kaz and Jaz

  16. Antonietta, on October 28th, 2009 at 20:10 Said:

    Total =387

  17. Stella, on October 28th, 2009 at 20:35 Said:

    Hope it was a great b’day Dan!!

    Total: 295

  18. lelak, on October 28th, 2009 at 21:14 Said:

    Warmed up with a 17km bike ride to FX.

    1. 15+15+9+18=57
    2. 9+12+8+24=53
    3. 7+8+7+28=50
    4. 9+10+6+30=55

    Total: 215

  19. Simone, on October 28th, 2009 at 21:26 Said:

    PM Session:

    Warmup WOD

    5 rds
    8 x Strict Press (using 2 x 12kg KBs)

    3 mins rest btwn sets

    Main WOD

    5 Rounds

    10 Ring Dips
    10 Power Snatch
    10 GHD Situps
    Row 250m

    32:34

    Took snatch slow working form (Boy do I still have some work to do here)

    Pushup Challenge Day 28 = 28 Pushups
    (Can I just say this officially sucked after that WOD)

    Shoulders are officially Blown ….

  20. Liz. M, on October 28th, 2009 at 21:30 Said:

    Total: 354

  21. Sasho, on October 28th, 2009 at 21:50 Said:

    Sash:
    Total: 313
    No KTE’s for me, did Cam’s version of bloody hard sit-ups
    Chin-ups instead of pull-ups, green band until shoulder is better

    Megs:
    Total: 274
    Blue band pull-ups and KTEs

  22. Cameron, on October 28th, 2009 at 22:41 Said:

    394
    thanx simone and stella

    nice work 7pm class, hope to see some of you this friday


« | »